Pico de Gallo (Fresh Salsa)

As demonstrated in the “Food, Family, Football” episode of Live It – October 2017

Watch the episode here.

Related recipe: Layered Enchilada BakeGuacamole

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  • 2½ cups Roma tomatoes, seeded and chopped
  • 1 cup finely chopped red or white onion
  • 1 jalapeño pepper, seeded and finely chopped (add more or less to taste)
  • ½ cup chopped fresh cilantro
  • 2 limes, juiced
  • Salt to taste


  1. In a large bowl, mix together onion, jalapeño, and lime juice. Let stand a few minutes.
  2. Stir in chopped tomatoes and cilantro.
  3. Season with salt to taste and serve as soon as possible. May be stored in the refrigerator for a few days, but this salsa is best when fresh.  

Nutrition Facts

Amount per serving
Serving size: ⅛ recipe

Calories  22

Total Fat  0.2 g

    Saturated Fat  0.0 g

    Polyunsaturated Fat  0.1 g

    Monounsaturated Fat  0.0 g

Cholesterol  0.0 mg

Sodium  78.5 mg

Potassium  170.1 mg

Total Carbohydrate  4.6 g

Dietary Fiber  1.1 g

Sugars  1.1 g

Protein  0.8 g

Live It is a cooking demonstration presented by the Nutrition Food Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit www.chwchospital.org/live-it.